One Tweak to the Plan: Walk, Stretch and Decide

A cool-down where students, while walking and stretching, review the session data (Borg, heart rate, reps) and decide on a single change to their personal plan using one FITT variable. It turns the cool-down into a self-management moment.

How to play

1. Easy walk in pairs talking about how each person felt during the session (2 min).
2. Take your pulse two minutes after stopping and write it on the card next to the session Borg rating (1 min).
3. Gentle static stretches on the mat for the muscles worked most, 30 seconds per muscle group (3 min).
4. On the card, each student picks one FITT variable (frequency, intensity, time or type) and writes the specific change for next session and the reason (3 min).
5. Your partner reads the tweak and checks that it is specific and measurable (1 min).

Rules

• Change only one variable at a time so you can tell what works.
• The change must be measurable: sets, minutes, heart rate zone or exercise.
• Stretches are gentle, with no bouncing and no pain.
• The card goes into the personal plan folder.

Variations

Adaptations

• Dyslexia: may dictate the tweak to a partner or record it as audio.
• Limited mobility: stretches seated in the wheelchair and does the walk as a gentle roll.
• Autism: has a card with a worked example and knows in advance how long each phase lasts.

Learning goals

• Recover gradually after exercise.
• Interpret session data to make decisions about one's own plan.
• Apply the FITT variables to modify a program.

Equipment for a class of 25

• cards: 30
• mats: 30

Teacher tip

Review five cards per session and give brief feedback: within a month you will have seen the whole class. The most common mistake is changing several variables at once.

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